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#7874517 - 09/21/14 04:49 PM Re: Advice on my diet [Re: latank]
Silock Moderator Offline
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Nice!
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#7894513 - 10/03/14 10:05 AM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
Cracked 268lbs!! Just breaking into the 260s does a lot of good for my motivation. Of course after 3 weeks of not eating above 2k calories I had a cheat meal. Brought me to about 4000 calories for the day. 350p/350c/200f. Still on track to be under my deficit for the week. Hopefully yesterday helped me out since I took 2 back to back rest days. Instead of only lifting 3 days a week ive bumped it up to go every other day. I'll see how that goes.
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#7894517 - 10/03/14 10:06 AM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
Ill post pictures in about 2 weeks to show progress.
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#7905389 - 10/09/14 05:54 PM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
I feel that I've gotten a pretty good understanding of my diet. As it sits I've been aiming for 225p/140c/40f @ 2000 calories per day when I lift and i do about 15-20 min of light cardio. On non lift days I do about 30min of cardio and 2000 calories or a little bit less. At this point im ok with dropping 2lbs per day. I'm going to roll with this for about a month or so and see what how it works out.
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#7914169 - 10/15/14 08:39 AM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566




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#7914174 - 10/15/14 08:40 AM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
Still chipping away. Probably sitting at around 265
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#7914303 - 10/15/14 09:46 AM Re: Advice on my diet [Re: latank]
137 Offline
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please up your fat to 60g before you fuck yourself up hormonally. 50g minimum, 40 is way too little.
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#7914666 - 10/15/14 11:47 AM Re: Advice on my diet [Re: 137]
latank Offline
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Registered: 01/31/14
Posts: 566
Ive been averaging about 55-60 for the past 3 weeks or so.
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#7915641 - 10/15/14 08:49 PM Re: Advice on my diet [Re: latank]
It's Art Offline
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Keep it up. Very noticeable! Good work.


Ps whatever you do don't listen to wayne about anything.

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#7915689 - 10/15/14 09:36 PM Re: Advice on my diet [Re: It's Art]
137 Offline
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Registered: 12/06/02
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 Originally Posted By: Art and Soul
Keep it up. Very noticeable! Good work.


Ps whatever you do don't listen to wayne about anything.


yeah, don't listen to the guy stronger than Art about anything.
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#7915705 - 10/15/14 09:46 PM Re: Advice on my diet [Re: 137]
It's Art Offline
Bitch of the Deer
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Registered: 03/01/13
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 Originally Posted By: 137
 Originally Posted By: Art and Soul
Keep it up. Very noticeable! Good work.


Ps whatever you do don't listen to wayne about anything.


yeah, don't listen to the guy stronger than Art about anything.
I don't want to ruin this guys thread, he's actually making progress.


You're not stronger than me in any lift you chubby fuck. stfu.

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#7915838 - 10/16/14 12:10 AM Re: Advice on my diet [Re: 137]
MurderHornetVR6 Offline
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Registered: 10/20/00
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 Originally Posted By: 137
 Originally Posted By: Art and Soul
Keep it up. Very noticeable! Good work.


Ps whatever you do don't listen to wayne about anything.


yeah, don't listen to the guy stronger than Art about anything.


^ clearly a food expert

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#7915924 - 10/16/14 06:40 AM Re: Advice on my diet [Re: MurderHornetVR6]
98V-TeC Offline
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Registered: 12/21/01
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Good work OP, keep it up!
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#7925303 - 10/22/14 10:05 AM Re: Advice on my diet [Re: 98V-TeC]
latank Offline
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Registered: 01/31/14
Posts: 566
67 days since I started tracking my calories and going strong. But, I'm fucking tired of chicken. Lol

I try to mix it up a few days and now that I have a better understanding of my diet I can get my protein from a variety of other foods. Still, fuck chicken.

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#7925317 - 10/22/14 10:14 AM Re: Advice on my diet [Re: latank]
Impulsive Online   nohc
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I eat all sorts of meat. Pork is quite lean, bison is good, local butcher had some pretty lear sirloins, shrimp.

Also, fish man. I'm allergic to fish, but I'd be all over fish if I could eat it.
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#7925769 - 10/22/14 01:22 PM Re: Advice on my diet [Re: Impulsive]
137 Offline
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Registered: 12/06/02
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chicken thighs > chicken breasts.
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Wayne

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#7925803 - 10/22/14 01:29 PM Re: Advice on my diet [Re: 137]
Silock Moderator Offline
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Chicken, turkey, lean cuts of beef like top sirloin, mahi mahi, cod, shrimp, scallops. Lots of tasty ways to have lean meat.
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#7961524 - 11/13/14 09:33 AM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
Another update. Progress from left to right. Lol
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#7961528 - 11/13/14 09:35 AM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
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#7961532 - 11/13/14 09:40 AM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
Ive done a few things differently this month. Im floating around 256-258lbs . This past month or so i cut cardio out and focused more on my diet. I raised my calories to 2000 and considering no cardio and eating not so great some days I think I did ok. This month im going to focus more on diet and cleaning it up from this past month along with introducing cardio again.
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#7961537 - 11/13/14 09:44 AM Re: Advice on my diet [Re: latank]
65_289 Offline
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Registered: 04/19/01
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Looks like you are moving in the right direction!
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#7961560 - 11/13/14 10:12 AM Re: Advice on my diet [Re: latank]
stickaz_old Offline
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looks like you're killing it bro!
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#7961563 - 11/13/14 10:13 AM Re: Advice on my diet [Re: stickaz_old]
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Doing it right.gif

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#7962136 - 11/13/14 03:44 PM Re: Advice on my diet [Re: Sir Ironpool]
137 Offline
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good job man
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#7962160 - 11/13/14 03:55 PM Re: Advice on my diet [Re: latank]
gamby Offline
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Registered: 11/01/99
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I can't get enough before/after! Awesome that you have the balls to document it.

Congrats on the progress.
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still have an EM1--go figure






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#7962467 - 11/13/14 07:18 PM Re: Advice on my diet [Re: gamby]
latank Offline
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Registered: 01/31/14
Posts: 566
Thanks everyone. Hoping to hit 245 by Jan 1st.
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#7967174 - 11/17/14 01:39 PM Re: Advice on my diet [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
Ok so I went to have my bf% checked again along with my weight.

When I started this thread it was 2 months back I believe.

Starting numbers

278 lbs @ 26.6% bf 209 LBM

As of today

258 lbs @ 23.5% bf 201 LBM


Now that's good that I've lost the weight but 8lbs of LBM? Is that normal? Now the first month I lifted and did cardio, the 2nd month I stopped doing cardio and upped my calories to 2000 or close to it.

Anyway of avoiding losing that (little lol) muscle that quickly?

macros are looking like 210p/160c/50f around 2000 calories

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#7967351 - 11/17/14 03:01 PM Re: Advice on my diet [Re: latank]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
I'll let the CSI fitness experts chime in, but losing 2 lbs fat and 1 lb lean is pretty typical

so to extend that to losing 20# total one would expect 13.3# fat loss and 6.6# lean loss

You were 12 and 8

closeenough.jpg

#note I am also skinny-fat, so my opinion is worthless [19.3% BF last measurement]
_________________________
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"I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso


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#7967371 - 11/17/14 03:10 PM Re: Advice on my diet [Re: stickaz_old]
Silock Moderator Offline
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Your caloric deficit has little to do with losing muscle. You need to stay in positive nitrogen balance and get plenty of rest (sleep) while lifting. So, eat lots of protein.

As far as losing LBM, that could be any number of things. Maybe it's muscle. Maybe not. I wouldn't be so worried about it that I put maintaining it ahead of losing weight. Lose the weight first. IF you lose any muscle, it will come back easily later.

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#7968678 - 11/18/14 12:45 PM Re: Advice on my diet [Re: Silock]
latank Offline
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Registered: 01/31/14
Posts: 566
Ok I think I got it. Sort of. I'll continue eating 2k for now but increase my protein a little more to maybe 225-250. At this rate I'll be around 235 lbs @ about 19-20.5 bf. Years ago when I weighed less 215 lbs I was at 21-23 bf. I'm curious what the difference will be now at that same weight after these past 3 years of lifting.
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#7999747 - 12/09/14 04:12 PM Re: Advice on my diet **update 11/13 [Re: latank]
latank Offline
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Registered: 01/31/14
Posts: 566
Here is an updated picture.



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#7999846 - 12/09/14 05:31 PM Re: Advice on my diet **update 11/13 [Re: latank]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
Nice!
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#8000098 - 12/09/14 08:36 PM Re: Advice on my diet **update 11/13 [Re: Sir Ironpool]
Silock Moderator Offline
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Registered: 01/23/00
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W00t
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#8000197 - 12/09/14 09:45 PM Re: Advice on my diet **update 11/13 [Re: Silock]
Design Offline
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Registered: 12/11/02
Posts: 11401
Loc: The OC
Just came across this thread. Reminds me of my own journey about 6 years ago. Incredible progress man. Stick with it!!
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#8000905 - 12/10/14 11:14 AM Re: Advice on my diet **update 11/13 [Re: Design]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
dude is obviously killing it, congrats bro
_________________________
Swim->Bike->Cry
"I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso


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